How Should People with Osteoporosis Exercise?
Osteoporosis is the most important cause of limited mobility, especially in older women. To prevent this or to reduce the risk of fractures, exercise is the way to go. This is good if you are already physically active. But if not, it is never too late to start exercising. By exercising you will strengthen your muscles, you will have better balance and you will avoid falls. You will also prevent your bones from weakening even more. Other benefits of exercise include;
– Your skills in doing your daily tasks will increase
– Your posture will improve
– Your pain will decrease
– You will start to feel better. You can start by practicing the movements that are safest and most fun for you. Thus, both your body and bone health will be positively affected.
What needs to be done before starting?
Talk to your doctor before starting any exercise for osteoporosis. You may need to have a bone density test first. In the meantime, think about activities you enjoy. Starting this way will increase your stamina.
Choosing the Right Exercise
Three types of activity are recommended for people with osteoporosis. These are strengthening exercises (especially for the back and lower back), stretching exercises and aerobics. However, some movements may not be suitable in terms of fracture risk. In this respect, you should discuss with your doctor and exercise therapist which movements are appropriate.
Strengthening Movements
These include weight lifting, working on special equipment or exercising in the water. This not only strengthens the muscles and bones, but also reduces mineral loss in the bones. Compression fractures in the spine caused by osteoporosis lead to stooping, which can cause more pressure on the spine and lead to new fractures. With strengthening exercises for the upper back, the posture can be corrected and the tension in the bones can be reduced.
Aerobic Movements
These are movements performed while standing. This includes walking, dancing, gardening and gardening. It prevents mineral loss in the bones of the legs, hips and lower spine. These movements are also beneficial for reducing cardiovascular diseases. Swimming and aquatic exercises are also beneficial, but they do not prevent mineral loss in the bones. Nevertheless, these movements will be useful during the recovery period after intense osteoporosis or bone fractures.
Stretching Movements
These movements will help to increase mobility in the joints. Bending, reaching and rotating the joints will help prevent muscle injuries. Your posture will also improve with increased stretching. When your joints are stiff and your abdominal and pectoral muscles are tense, you will give yourself forward, causing you to slouch. Keeping the chest and shoulders upright will help prevent this. Stretching works best if it is done after the muscles have been warmed up, for example at the end of exercise movements. They should be done gently and slowly, without overstraining. Take deep breaths and rest while stretching. Be careful not to twist your spine in the process. This can put too much stress on the bones in the spine. So ask your doctor if this type of stretching is suitable for you.
Movements to Avoid
Activities such as jumping, jumping and running increase the pressure on the legs and spine. This can lead to fractures in weakened bones. In general, avoid jarring and fast-moving exercises. Move slowly and in a controlled manner. Avoid movements that twist and rotate your lower back. For example, exercises such as touching your toes, rowing and sitting and standing movements increase the pressure on the spine and can harm you. Golf, tennis, bowling and some yoga exercises can also cause twisting and turning in the lower back. If you don’t know how healthy your bones are, talk to your doctor and don’t be afraid to be active to prevent fractures.